Swamp City Fitness – Mayhem Affiliate – L.I.F.E.
Warm Up (No Measure)
6 mins Amrap
:30 sec Bike Erg or Air Bike
5 Sandbag Squats (light) or Dball/Medball Squats
:30 sec Row
:10 sec Sandbag Hold or Dball/Medball Hold
:30 sec Ski or :30 Shuttle Runs
5 Sandbag Squats (light) or Dball/Medball Squats
Metcon (Time)
3 rounds each. Partner 1 complets a full round before switching to Partner 2.
400m Bike Erg (or 12/10 cal Air Bike)
10 Sandbag/Dball squats
200m Row
100ft Sandbag/Dball carry
200m Ski (or 10 shuttle runs)
10 Sandbag/Dball cleans
* Each shuttle run rep is 25 feet down + 25 feet back
Cool Down (No Measure)
Mobility
Foam roller upper back/lats
Foam roll quads
Childs pose each side
